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Cheese and Vegetable Omelet - Recipe and Nutrition Facts
24

Cheese and Vegetable Omelet Recipe

Cheese and Vegetable Omelet has a high-calorie, average-carb, very high-fat and very high-protein content. It is a good source of Calcium, Iron, Vitamin A, Vitamin B12, Vitamin C, Riboflavin and Folate.

The food contains 15.4g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and average in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 29.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's average MUFA and average PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It gives a good yield of Iron at 4.5 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a low density of Sodium, thus making it suitable for a low-sodium diet. Besides other nutrients, it is high in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 24, for Cheese and Vegetable Omelet, and we advise that this food sparingly.

Calorie Breakdown

 Calories from Protein24%
 Calories from Fat64%
 Calories from Carbs12%

Why this is good for you

  • Very high in Protein
  • Very high in Vitamin A
  • High in Vitamin C
  • Very high in Riboflavin
  • Very high in Calcium
  • High in Iron

Why this is bad for you

  • Very high in Cholesterol
  • Very high in Saturated Fat

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A3720 IU74.4%
Vitamin C14.3 mg23.9%
Vitamin D38.4 IU9.6%
Vitamin E2.8 mg9.4%
Thiamin0.17 mg11%
Riboflavin0.74 mg43.7%
Niacin1.5 mg7.7%
Vitamin B60.27 mg13.4%
Folate101.2 mcg25.3%
Vitamin B121.8 mcg29.2%
Pantothenic Acid1.6 mg15.7%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium594 mg59.4%
Iron4.5 mg25%
Magnesium82.4 mg20.6%
Phosphorus544 mg54.4%
Potassium841.5 mg24%
Sodium1 mg0%
Zinc3.5 mg23.5%
Copper0.31 mg15.3%
Manganese0.57 mg28.6%
Selenium35.6 mcg50.8%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate15.4 g5.1%
Dietary Fiber2.9 g11.6%
Sugars10.2 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein29.4 g58.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat35.4 g54.5%
Saturated Fat16.8 g84%
Monounsaturated Fat12.2 g
Polyunsaturated Fat3.3 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 434 Calories from Fat 0

% Daily Value *

Total Fat 35.4 g 54.5%

Saturated Fat 16.8 g 84%

Trans Fat

Cholesterol 456.5 mg 152.2%

Sodium 1 mg 0%

Total Carbohydrates 15.4 g 5.1%

Dietary Fiber 2.9 g11.6%

Sugars 10.2 g

Protein 29.4 g 58.8%

Vitamin A 74.4% Vitamin C 23.9%

Calcium 59.4% Iron 25%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=1321642 Embed Table:

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